Dr. Andrea Suarez gives us the low-down on collagen synthesis and maintenance. Collagen is the most abundant protein in our body, and it can be fairly described as “the stuff that holds us together”. It’s particularly important for joints and bones too, though many people’s focus on it is for the skin. Whatever your priorities, collagen levels are something it pays to be mindful of, as they usually drop quite sharply after a certain age. What certain age? Well, that depends a lot on you, and your diet and lifestyle. But it can start to decline from the age of 30 with often noticeable drop-offs in one’s mid-40s and again in one’s mid-60s.

Showing us what we’re made of

There’s a lot more to having good collagen levels than just how much collagen we consume (which for vegetarians/vegans, will be “none”, unless using the “except if for medical reasons” exemption, which is probably a little tenuous in the case of collagen but nevertheless it’s a possibility; this exemption is usually one that people use for, say, a nasal spray vaccine that contains gelatine, or a medicinal tablet that contains lactose, etc).

Rather, having good collagen levels is also a matter of what we eat that allows us to synthesize our own collagen (which includes: its ingredients, and various “helper” nutrients), as well as what dietary adjustments we make to avoid our extant collagen getting broken down, degraded, and generally lost.

Here’s what Dr. Suarez recommends:

Protein-rich foods (but watch out)

• Protein is essential for collagen production.
• Sources: fish, soy, lean meats (but not red meats, which—counterintuitively—degrade collagen), eggs, lentils.
• Egg whites are high in lysine, vital for collagen synthesis.
• Bone broth is a natural source of collagen.

Omega-3 fatty acids

• Omega-3s are anti-inflammatory and protect skin collagen.
• Sources: walnuts, chia seeds, flax seeds, fatty fish (e.g. mackerel, sardines).

Leafy greens

• Leafy dark green vegetables (e.g. kale, spinach) are rich in vitamins C and B9.
• Vitamin C is crucial for collagen synthesis and acts as an antioxidant.
• Vitamin B9 supports skin cell division and DNA repair.

Red fruits & vegetables

• Red fruits/vegetables (e.g. tomatoes, red bell peppers) contain lycopene, an antioxidant that protects collagen from UV damage (so, that aspect is mostly relevant for skin, but antioxidants are good things to have in all of the body in any case).

Orange-colored vegetables

• Carrots and sweet potatoes are rich in vitamin A, which helps in collagen repair and synthesis.
• Vitamin A is best from food, not supplements, to avoid potential toxicity.

Fruits rich in vitamin C

• Citrus fruits, kiwi, and berries are loaded with vitamin C and antioxidants, essential for collagen synthesis and skin health.

Soy

• Soy products (e.g. tofu, soybeans) contain isoflavones, which reduce inflammation and inhibit enzymes that degrade collagen.
• Soy is associated with lower risks of chronic diseases.

Garlic

• Garlic contains sulfur, taurine, and lipoic acid, important for collagen production and repair.

What to avoid:

• Reduce foods high in advanced glycation end products (AGEs), which damage collagen and promote inflammation.
• AGEs are found in fried, roasted, or grilled fatty proteinous foods (e.g. meat, including synthetic meat, and yes, including grass-fed nicely marketed meat—although processed meat such as bacon and sausages are even worse than steaks etc).
• Switch to cooking methods like boiling or steaming to reduce AGE levels.
• Processed foods, sugary pastries, and red meats contribute to collagen degradation.

General diet tips:

• Incorporate more plant-based, antioxidant-rich foods.
• Opt for slow cooking to reduce AGEs.
• Since sustainability is key, choose foods you enjoy for a collagen-boosting diet that you won’t seem like a chore a month later.

For more on all of this, enjoy:

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Want to learn more?

You might also like to read:

We Are Such Stuff As Fish Are Made Of ← our main feature research review about collagen

Take care!